Hank Shaw is a James Beard Award-winning food writer and author of four cookbooks. He has expertise in wild foods and has written over 1,000 recipes. Swordfish is a sustainable seafood choice but swordfish recipes have an elevated level of methyl-mercury, which, the FDA advises, can be dangerous to young children, pregnant and nursing women, and women of child-bearing age. Swordfish is always sold as steaks, and the meat is so firm that many non-fish eaters will gladly eat it.
This texture also makes swordfish excellent for grilling and helps prevent the steaks from falling apart on the grates. A good swordfish steak doesn’t need much more than a simple olive oil-based marinade, time on the grill, and some lemon, salt, and herbs when serving. This fish is also a good base for an Asian-style marinade or fruit salsa. Basically, you can dress up swordfish with a variety of flavors as long as they don’t overpower the fish. Use high heat to sear the outside, and let it stay a little rare in the middle, about 5 minutes on one side, then 2 to 3 minutes on the other for an inch-thick steak.
Take it off before serving, since the skin is rubbery. Swordfish is also a fantastic stewing fish because it remains firm and intact in the broth and won’t dissolve. Use it as a component in something like cioppino or another fish stew, or slowly simmer it in tomato sauce. When a recipe calls for tuna, replace it with swordfish. Poach it slowly in olive oil, then flake it into a salad. Swordfish is generally not a great candidate for poaching or deep-frying, although a quick sauté or sear in a hot pan works well. When choosing swordfish, look for the little strip of dark meat to be red, not brown.
If it’s brown, the meat is old. Tightly wrapped swordfish freezes well for about 3 to 4 months, but beyond that, it goes downhill fast. Get daily tips and expert advice to help you take your cooking skills to the next level. Assign a randomly-generated, eight character, alpha-numeric value to this property.
North Atlantic swordfish is one of the most sustainable seafood choices. Swordfish is a smart seafood choice because it is sustainably managed and responsibly harvested. Swordfish holds up well to marinades. Great for summer kabobs on the grill. The largest Swordfish ever caught was over 14ft long and weighed 1,182 lbs! Swordfish in olive oil and garlic for 5-7 minutes then add cherry tomatoes and cook until they blister. Serve with veggies and your favorite pasta!